Tuesday, December 31, 2013

Fitness Mama 2013 Year in Review

2013 has been an amazing year for Team Fitness Mama and we are excited to see what 2014 will bring! We would like thank all of you mamas for all of the support, love and most of all, the inspiration you give us to make #fitnessmama possible. We have witnessed you mamas accomplish so many things this year fitness wise. Let's take it to the next level for 2014!! Who's in?!!

We encourage you to participate in the Fitness Mama #fitfam community.  Follow us on Instagram and/or Facebook and let us know where you're at in your journey!  Tag your pictures #fitnessmama @fitnessmama_ so we can find you!  We look forward to seeing you all accomplish great things in 2014!


A huge thank you goes out to all of our 2013 Fit Mamas of the Week and all that you did to support us this year!  Earlier in the year, we worked with our friend Kelsey Millan who helped us create a beautiful logo that we are SO in love with.  Thank you Kelsey!  Contact Kelsey if you need graphic design work for you projects.  She is THE best.  You can find her contact info here: http://kelseyjane.carbonmade.com/about


Happy New Year from everyone at Team Fitness Mama!

Monday, December 30, 2013

#MotivationMonday

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Saturday, December 28, 2013

So Scrumptious Saturday: Roasted Orange Cauliflower

Cauliflowers are available year round in CA but are best in the fall/winter months. I don't usually find orange cauliflower, winter month or not, so when I saw it this week, I picked one up. My youngest son calls this an alien cauliflower. That picky eater is more likely to eat things when he is truly intrigued like this. So at our house, the special color helps. 



Orange cauliflowers are a true variety and are a non-GMO product. They are rich in beta-carotene. The feel and consistency is the same and in my opinion, it tastes the same as well. For an easy side dish, try roasting the cauliflower. Chop the cauliflower into bite sized pieces. Toss the cauliflower, EVOO, minced garlic and some pepper in a big ziplock bag. Pour all the contents out on a baking sheet and roast it in the oven for about 15 mins. I like to char it a little because it brings out a nutty flavor. Sometimes I will sprinkle some low fat shredded monterey jack or parmesan cheese on it for the kids, right before it is fully cooked.

Have you ever tried orange cauliflowers? What about purple? How do you guys prepare it? 

Tuesday, December 24, 2013

Transformation Tuesday

My transformation is not just physical, it has been mental and spiritual as well. I made a lot of excuses why I was overweight. And the more I said it to myself and explained it to others, the more I believed it was true and valid. 


My journey has taught me that the very first step to any transformation is to walk in your faults, to own up to your own imperfections. Once you do that, find out what you love about yourself and what you could change to become a better version of You. Next, set goals. Short and long-term goals. Setting short-term goals are stepping stones to help you achieve your ultimate or long-term goal. What is your inspiration? What will motivate you to reach this goal? This is where you really have to dig deep and and find out WHY you want to take these steps to change. Surround yourself with positive people! These will be your cheerleaders along your journey. It will not be an easy road. You will want to quit and believe me, you will need your group of supporters to uplift and encourage you to stay focused and keep going... This journey will change you whether you like it or not. Embrace your imperfections, your pain, your weaknesses. Grow from them if will. But remember that you are the author of your story... Write it and live it! Be fearless mamas and you can achieve what you once thought was impossible.

Monday, December 23, 2013

#MotivationMonday

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Wednesday, December 18, 2013

Get It Girl Wednesday: Fitness Mama Christmas FitMix + Holiday Eating Tips

Did you guys know that Christmas Day is Christelyn's birthday??!!

It's a big deal around here.  Santa visits.  And then we have birthday CAKE!

But only a small slice.  ;)

We know it's the holidays and you may have MULTIPLE holiday parties to attend, making it challenging to stick to your healthy eating plans.  Below, we put together a list of things you can do to try to keep focused on your goals. Taking a proactive approach and having a plan will definitely help you stay on track!

-Don't starve yourself.  A lot of people skip breakfast/lunch so that they can have extra calories at dinner.  We don't recommend this because you just end up eating the equivalent of breakfast, lunch AND dinner (x2?) because you are SO hungry.  You also end up spiking your blood sugar way high when you eat a big meal like this.  Ever feel sleepy after a big meal?  A lot of people jokingly call this 'food coma' but it is no laughing matter.  Your blood sugars are spiked, pulling all of your body's resources to digest the food and to get rid of all this sugar.  This is why you feel sleepy; you don't have energy to do anything but digest food.  This is a very simplistic explanation but continuous patterns of this lead to diabetes.

-Avoid mindless munching.  Absentminded snacking on top of a big dinner leads to overeating.  Hang out away from the chips and dip.  Or make your own healthy dip of homemade hummus.  Which leads us to the next tip....

-Bring your own food!  Potluck or not, create a plate of something healthy.  You can easily make a low calorie, low sodium spinach dip and bring cucumbers and carrots to dip.  Or what about a colorful salsa fresca with pita chips?!

-Stick to protein and veggies.  This is one of the commandments I live by for everyday, not just holidays.  I find that if I avoid all of the white rice, pastas and bread, I don't feel as weighed down and I can easily recover and get back on track the next day.

-Don't snowball into bad eating habits until 2014.  So you blew it had a slice of cake (or two?) on ONE day. Don't overreact and give up because you slipped.  One splurge won't undo a whole week of healthy eating....unless you give in and let it.


Bottom line is, if you do end up overeating, don't be too hard on yourself.  Just get back on track the next day.  And maybe add an extra workout to burn off those extra calories!  And I have just the thing to help you with that!

It has been awhile since our last one but we are releasing another workout mix for you mamas!  In order to celebrate Christelyn's birthday and Christmas, we put together this mix for you to get your workout or run on.  It's a mix of Christmas songs and recent top 40 hits to get you into #beastmode to work off those extra holiday calories!

Content warning: Some songs may contain explicit language.
Click on the link above to download your free workout mix!

Connect with us on Facebook and Instagram (links are up above near the blog banner!).  Tag us with your workout pictures whenever you use our mix!  #fitnessmama  Have a great workout!


Tuesday, December 17, 2013

Transformation Tuesday

As a wife and mother of two little girls, I was always busy taking care of everyone else but myself. Not realizing then, that in order to take care of my family and those who I care about, I actually needed to take care of myself FIRST. I use to think it was selfish to take time away from my husband and my girls to focus on ME. But the truth of the matter is, in order to give YOUR ABSOLUTE BEST, you have to work on being the best YOU can be. 


I remember countless times I would take Miyah (my oldest daughter) to the park and I would just sit on the bench watching her play. I thought, "I'd love to run and play with her, but I can't". I felt that if I tried, I wouldn't be able to keep up with her. And when I did try, I would get exhausted. How can I give my best to Miyah if I'm not at my best physically? What kind of example am I to my daughter? These were hard questions to ask myself that I could no longer avoid. You see, on the surface it's easy to hide behind the hair, the makeup, and the clothes. But once you take all that away, can you honestly say you are happy with yourself? I wasn't happy with the person I had become or let myself be (in the past). Anger, hurt, pain- it's all a part of life. We can't change those feelings,it's inevitable. But, we all have the power to change our attitude and the way we want to live out our life. It's in us, YOU just need to dig deep and find it. I'm here to tell you, IT IS POSSIBLE. IT IS WORTH IT. I'm able to run, play, hop, skip, and jump with both my girls! It's a great feeling!! So mamas, do it for those you care about. But most importantly, do it for YOU. Make yourself a priority. Take action to live longer, be stronger, & then persevere! 

Monday, December 16, 2013

#MotivationMonday

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Saturday, December 14, 2013

So Scrumptious Saturday: Veggie Stir Fry with Sweet Potato Noodles

Sometimes by the end of the week I have just random vegetables that I didn't get to use because I've overbought or menu plans had changed.   I hate wasting and a good solution to be sure to use ALL the vegetables before they go bad is to make a stir fry.  





My random veggies this week: 2 handfuls of mushrooms, 2 zucchinis, a half a bag of broccoli/snow peas meant for a stir fry, half an onion, mini carrots meant for the kids' lunches.  I chopped all of these up and threw them in a pot with a bit of sesame oil, garlic + pepper and cooked it with a light stir fry sauce (this changes with what I may have on hand but this time I used some low sodium soy sauce, honey, rice wine, and pureed ginger).  SO EASY.  Then I can pair this stir fry with any protein.  



Have you guys ever had Sweet Potato Noodles?  It's a glass noodle not to be confused with bean thread noodles or glass noodles.  I used sweet potato noodles with this stir fry because the kids love it.  But I also like it because it is gluten free and paleo friendly.  I noticed that this noodle is easier to digest vs. pasta or even rice. It has a different texture than pasta or typical chow mein noodles but it is perfect for most stir frys.  The package I used is pictured below and you can find it at most Asian food markets.


Monday, December 9, 2013

#MotivationMonday

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Saturday, December 7, 2013

So Scrumptious Saturday: Year Round Farmer's Markets

One question that people ask us frequently is HOW do you start eating healthy? We hope to help you mamas answer that question with these So Scrumptious Saturday posts.


Over the summer, Farmer's Markets are probably plentiful. But we are fortunate enough to live near a farmer's market that is year round! If you have one open near where you live, definitely take a advantage and visit. We try to visit every week for our produce. Here is why Farmer's Markets can be beneficial for healthy eating:

-there is a 'rainbow' of fresh fruit and vegetables available that may not be available at your local grocery store! Having a spectrum of colors on your plate of fruits and vegetables ensures that your plate is packed with antioxidants and phytonutrients! Great place to stock up for your meal planning.
-at our local farmer's market, the people who sell at the stands are SO helpful. Talk to them about recipes you can make with the produce they sell especially if you're not familiar with the it. They will also give you tips on how to store their produce so it lasts longer! Just ask! 


-speaking of the unfamiliar, farmer's markets are an excellent way to try new produce you've never seen before. There are always samples and the stands are always more than willing to let you taste it before you buy. I have my kids walk around and sample the fruit and then they tell me which ones have the sweetest or best flavor before we decide to buy.

-farmer's markets are super family friendly. They are a great way to get the kids involved in trying new foods they have never tried or have never even seen before. Get them involved in picking out the produce. They'll learn at a young age how to pick good fruit and vegetables, prepping them for a lifetime of healthy eating.

-our farmer's market sells a multitude of items....not just fresh produce! As seen in the picture we have fresh seafood! Also a wide variety of hummus with different flavor combos I've never seen elsewhere; I love how on the ingredients list on the hummus, there are no added preservatives/chemicals like the ones at the grocery store. Another favorite stand of ours is one where they sell CA grown almonds in different flavors like chili lemon (our favorite).



Wednesday, December 4, 2013

Get It Girl Wednesday: Workout Do's and Don'ts

Daily workouts are important if you want to see results quicker.  I know you've heard that saying 'abs are made in the kitchen'.  And yes, nutrition plays a HUGE role in losing weight and/or getting and staying fit.  I am a huge believer in good eating habits because eating clean to see results was a lesson I recently learned over the summer that finally got me over a plateau I was on for like three years.  lol.  (Thanks Christelyn!)

But working out and eating well should be paired together to reach your optimum fitness level and it will definitely get you to your fitness goals quicker vs. just doing either one alone.  Here are a few workout do's and don'ts that Christelyn and I have compiled based on our experiences.




-Do Prepare.  Get your necessities ready...water, towel, headphones, etc.  And don't forget to set up that playlist before hand.  Stopping your workout to mess with your gadgets to find a song impedes your goal to get to a certain heart rate.  

-Don't Exercise on an Empty Stomach.  Plan ahead and eat your big meals 1-2 hours ahead.  If you're past that, have a light snack 45 mins. before your workout.  This will ensure that you are fueled for a good workout.  Working out with no fuel will risk that you will be cannibalizing your muscle tissue which you DO NOT want.  If you don't have available sugar stored, your body will then try to convert your muscle tissue into energy.  Remember, eat better.  Don't eat less.  

-Do Stretch and Warm up.  Do you ever wonder why when you start a run and you're already tired in that first half mile?  Then you feel disappointed that you couldn't run further?  Ask yourself if you remembered to stretch and warm up!  It takes a while for your body to warm up those muscles so that you perform at your best.

-Do Challenge Yourself.  Workout at a level that challenges you but at the same time try not to workout too intensely.  Some people skip a lot of days and then workout SUPER intensely to make up for it.  We highly discourage this to avoid injuries.  But we do encourage getting off that elliptical to try something new.  It can get uncomfortable doing new things or exercises you aren't used to but you may see results quicker.  

-Don't Waste Your Time on Isolation Exercises.  This goes along with the previous tip.  Do exercises that target MULTIPLE muscle groups.  As busy moms, I know our time is very limited so we encourage you to use your time WISELY.  For example, at my gym, I do a class called CardioMix where we're constantly moving to fun, upbeat music to get the heart rate up but at the same time, we have free weights in our hands to work out our arms and also a step board to work out our legs.  If you don't have access to classes like these, you can create a circuit workout at home that combines cardio with strength training.  For example: jump rope 60 seconds, set of push ups, set of lunges, squats with arm raises, set of burpees and then start the whole circuit over again until you've worked out for 30-40 mins.  Follow us on Facebook and/or Instagram for workout printables you can do at home!

Do Get Adequate Rest.  Make sure you get enough rest.  Take at least one day off a week from training.  One of my favorite workout gurus is Jillian Michaels and she always says that exercise is the architect and RECOVERY is the builder.  Trust in the process because after a week of working out, your body is still doing work even if you aren't at the gym and you're resting.  


Monday, December 2, 2013

#MotivationMonday

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Saturday, November 30, 2013

So Scrumptious Saturday: Rosemary Chicken

If you've been following us on Facebook or Instagram, you know that we have started a new series called So Scrumptious Saturday!  We hope to bring you nutritious/healthy meal and snack ideas for the whole family, ideas on where to get great ingredients and how to use them, suggestions on how to get your pickiest eaters to eat healthy and more...every Saturday!  

We know that weekday dinners are a constant challenge for busy families. It is so easy to just call in a pizza or go through the drive through when you are at the end of the day and are tired. But we have a few ideas to make dinner time easy, tasty AND healthy! All it takes is some extra planning ahead and you won't have to scramble and settle for fast food. Try this recipe for an easy weeknight dinner: 

Roasted Rosemary Chicken

small potatoes (any kind will do; omit for low carb) 
2 carrots
2 zucchini
2 Tbs EVOO
2 Tbs dijon type mustard
2 Tbs chopped rosemary
salt + pepper
4-5 skinless/boneless chicken breasts


Heat oven to 400 degrees. Peel the carrots. Chop the carrots + zucchini into matchsticks. Quarter the potatoes. Mix carrots, zucchini, potatoes, EVOO, 1 tbs rosemary, 2 Tbs mustard in a bowl. Season chicken breast with salt, pepper and remaining rosemary. Place chicken in a roasting pan (in the video you see that I lined my pan with foil for easy clean up!). Place the vegetables over/around the chicken. Bake for 20 mins. then turn the chicken and toss the vegetables around. Bake for 20 more mins. or until chicken is cooked through. Enjoy!







Honestly, the hardest part was chopping the vegetables. You can even chop these the night before to save even more time! You can also adjust this to cook more at the same time for meal planning/lunches. Let us know if you try this recipe at home.  Tag us in your pictures!






 

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Tuesday, November 26, 2013

#TransformationTuesday


Since I started my journey back in Nov 2011, I've lost over 70+ lbs and now have muscle definition.

Tonight, I found a photo only less than a year apart from each other. I was at AMAZED how DIFFERENT I looked in these two photos w/ the SAME shirt on. Yes, to some the differences may be subtle... But to me, I can see that my face is more defined, my shirt is a lot looser, & my posture... well, the way I carry myself shows a lot more confidence. My healthier, more active lifestyle has made me appreciate all the hard work I've endured to get here. And it shows right? Discipline and food. Discipline and exercise. These 2 NEVER came easy for me. The mental challenges I had to face and OVERCOME were brutal all by itself let alone the physical. From sitting on the couch and HATING to RUN to completing a FULL 26.2 mile marathon. From cutting the inside of my sleeves to the bottom sides of my scrub tops (so they could fit) to being comfortable in practically any piece of clothing I try on. From eating white rice, fried EVERYTHING, pizza and fries w/ ranch, oreo shakes, caramel fraps w/ EXTRA caramel, & potato chips to......brown rice, lean meats, veggies, salsa, fruit smoothies, almonds, & constantly trying to find healthy recipes. It's NEVER too late to learn and it's NEVER too late to start! Ask yourself, "How bad do I want to change?" and "WHY?" Find your WHY and start there. That will be your motivation. 

My WHY are my GIRLS. I want to be around when they get older, I want to be able to play w/ them while their young, & I want to be a healthy role model for them to follow . You live only one life. You can't change your past, but you can definitely create your own future!

Monday, November 25, 2013

#MotivationMonday

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Wednesday, November 20, 2013

Get It Girl Wednesday: San Francisco Mermaid Run 2013 Race Recap

When I think back at the Mermaid Run we did a week ago, the first thing that comes to mind are the AMAZING views.  I have completed a lot of races and there is no doubt in my mind that this course is in the top three of the most beautiful, most scenic courses I've ever ran.  I think that that alone is worth the price of registration!

But before I show you the pictures let's talk about the race.

The Fitness Mama team decided to register for the SF Mermaid Run (Sirena 10 mile) when some of us did not get past the SF Nike Women's Marathon Lottery Draw.  Since we wanted to do a race in the Fall, we found the Mermaid Run and registered right away.  The Mermaid Series puts on a lot of races, triathlons, and duathlons specifically geared towards women.  When I read their mission statement on their website, I knew this was the right race for #teamfitnessmama

Mermaid Series Mission Statement:
"Mermaid Series is building a welcoming community that inspires women from all backgrounds to uncover and realize their full potential.  Mermaid Series strives to serve as a catalyst for change in women's lives as they set and discover new goals for themselves in fitness and in life. By providing training, support, motivation and eco-friendly events we are committed to the pursuit of our participants healthy lifestyle.  Our events aim to provide an opportunity for a positive change while making each woman regardless of their ability feel welcome."

Fitness Mama is all about supporting and inspiring women in their fitness goals and so it was nice to find an event that also supports this.

After a few months of training and checking in on our Mama's who were doing the race, the event came quickly!  Before I knew it, it was time for bib pick up!

This race allowed for three different opportunities for bib pick up.  The Friday and Saturday before the race at different Sports Basement locations and then the morning of the race (this was highly discouraged by the event staff).  I went to the one on Friday in Sunnyvale and picked up a few bibs for our ladies.  The bib pick up situation was one of the only cons to this race.  I've been to MANY bib pick ups and sadly, this one was the worse ever.  :(  It was disorganized and the line was out of control and confusing as they zig zagged across eachother in a tiny room.  It could have been because I got there early, right when they opened.  But two hours later, the situation was the same.  And yes, I was there for nearly two hours.  I was so annoyed that I forgot to take pictures for the blog which I usually do at every race bib pick up.

Good news was that I did make it out alive, equipped and ready with our bibs, SUPER cute dri fit race tops, free mermaid athlete headbands and other freebies!




Sunday, November 10th was the day of the race.  I woke up at about 5:20 am for this 7am start time.  I was planning to get up earlier because I know how slow I move at that early hour but woke up at what I considered late.  I quickly got dressed, shoved some food in (banana + peanut butter as always) and my sister and I left Alameda at about 5:40.  We got to the SF Marina area right at 6am and the Marina Green parking lot was about half full.  This was a relief because I know how difficult parking can be here which is why we arrived an hour before start time.  As we sat in the parking lot, we watched the lot fill up to capacity in like 10 mins.  So just a head's up...if you plan to do this race next year, come early to get parking.  Otherwise you might find yourself parking a mile or more away.  The Marina Green parking lot is a half mile away from start.  This isn't really an issue for me because the event organizers did warn us repeatedly.

My sister and I arrived at the start/finish area and the place looked packed!  It was fun and lively...just what I need to wake me up for this race.  

My sister and I ready for the race.  Just to give you an idea of where this start/finish line is, you can kinda see the Palace of Fine Arts right behind/between us!
So the only other con that I have to report is the bathroom/porta-potty situation.  There just were not enough and the lines were really long.  The last thing you want to worry about is having to go pee right before a TEN MILE race.  :(


This above picture is the line at 6:50am.  You cannot even see the end of the line.  My sister and I were about 20 people from the front of the line when I took this picture.  Luckily we made it to the start at 7am with only minutes to spare.  Fitness Mama tip: If running this race, go to the bathroom at the Marina Green lot where you parked your car.  :)

Christelyn ran the 5k and her race start wasn't until 7:30am and so her arrival wasn't as early as mine.  But we were fortunate enough to meet up with her seconds before I started the 10 mile.  





My only picture at the start line and I got photobombed.  lol


As we stood at the start line, music was blaring and the Mermaid run ladies were doing a great job hyping everyone up for the Sirena 10 mile.


And then the race began.

Mile one was nice and flat.  I had a tough time warming up and I was feeling like this was going to be a LONG ten miles.  I just felt slow and tired and was feeling like I wanted to walk in the mere first mile!  I hate that feeling.  Truthfully, I had not trained the way I normally do for this race because of a busier than usual schedule at work plus I was going through some minor medical issues.  A week before the race, I was really still on the fence about doing the race at all because of these reasons.  But I REALLY wanted to run with my girls and see that Golden Gate Bridge so I went forward with it even though I felt unprepared.  I figured I can take it easy and not worry about my timing.

The volunteer event staff were plentiful at this first mile.  They held up some entertaining signs.  I didn't stop to take pictures but Christelyn did during her 5k.  




My sister and I LOVED this one.  :)
After the first mile the hills started.  And these were some serious hills.  Insane hills that were no joke and seemingly never ending.  We were just going up and down (it felt like mostly up!!! lol) for like two miles.  I was dying.  My sister was doing so well and she pushed me to go harder and not walk for a long time.  At one of the last hills, I just could not do it and ended up walking for a bit to conserve energy.

Once we hit mile 3, we were on the Golden Gate Bridge.  The bridge itself wasn't completely flat but the incline is nothing compared to what we just went through a mile ago.  And it wasn't until mile three that I finally found my stride and felt at ease.  I was able to relax into a rhythm, enjoy the scenery, and remember just why I LOVE running so much.  So so much.  <3  Because just a mile ago, I was cursing those hills!  I was glad to find that inner peace that running gives me and I was feeling like I could really do this without so much walking.

As you can see, the views are stunning.  Running this course really is something you HAVE to experience at least once in your life.  It is just beautiful.  



so glad to have experienced this course with my sister!
This is an out and back course.  Once you get to the Marin County side of the bridge, you get a much needed aid station then you turn around to go back.  When you turn around and look at the bridge and the city of San Francisco it kind of takes your breath away because it is just all so pretty.  Be sure to soak this all up and take it all in at this point if you do this course.  It was a perfect day.  No fog to cover the views!  

View from the Marin County side
As I mentioned before, I was able to find my happy place and do most of the rest of course easily.  On the way back, there were no more tough inclines so that also helped.  All we encountered were more beautiful, scenic views.  The last bit of the 10 mile course merged with the 10k and 5k courses.  I only took a few photos at this point but Christelyn was able to get some pictures in with some of our Mamas who were running with her.




At the end of the course, I don't know why I thought it was going to finish where it started.  Well it did.  Sort of.  But since I was thinking in my head that I was seconds away from finishing because I had the start line in view, I was hugely disappointed that the finish line was in a different spot.  After just running 10 miles, I was ready to be done but the course took me through a couple twists and turns before I can see the finish.  This was all mental and of course it was hard for me to focus after being disappointed.  lol.  It wasn't even that much of a difference of where the start and finish were but I was SO DONE!  You know that feeling where it seems you are just giving all you got?  I was at that point.  :)  I even said OUTLOUD ''where is this darn finish line?!" and thankfully a fellow mermaid cheered me on and said "it's just around the corner!  You're almost there!".  And she was right.  My sister and I crossed the finish and officially became 'Mermaid Athletes'!  

Us at the finish line







The atmosphere and the support during this race was unbelievable.  It felt similar to NWM but perhaps not as chaotic because it is smaller.  I would recommend this race to anyone especially if you have not experienced running over the beautiful Golden Gate Bridge.  Take the advice I listed above and you will have a great experience!  

Instead of big medals we got these SF Mermaid Run necklaces.  It was a nice change from the medals I usually get and they are so cute!
Damn it feels good to be a Gangster Mermaid!!!

                                 

Which race would YOU say was your most favorite course?  Why?